CONDITIONING Metcon (AMRAP – Rounds) A. Every 2’30" x 4 15/12 cal Row Metcon (AMRAP – Rounds) B. Every 2’30" x 4 6 Burpee Box Jumps 50 DU / 100 SU Metcon (AMRAP – Rounds) C. Every 2’30" x 4 300m Run 25 Sit Ups
Monthly Archives: November 2021
DEADLIFT Weightlifting Deadlift (1×3) Deadlift 12-9-6-3 Metcon (Time) 5 RFT 5 Deadlifts (40/25) 10 Hang Clusters 20 Air Squats
GYMNASTICS Gymnastics Toes-To-Bar (1x max) Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 20 Lunges 10 T2B 5 HSPU
WILDCARD Metcon (Time) WOD For Time 12-10-8-6-4-2 Wall Walks Thruster (40/25) Deadlift Push ups
CONDITIONING Metcon (Time) In Pairs For Time 100-75-50-25 Cal Row Ktb Swing Goblet Squats
FRONT SQUAT Weightlifting Front Squat (Front Squat 5×5) Metcon (AMRAP – Rounds and Reps) 5x 2’ ON / 1’ OFF 10/7 T2B 10 Box Jumps 10 Burpees *pick up from where you left
POWER SNATCH Metcon (Time) For Time 21-15-9 Power Snatch (50/35) 3-2-1 Laps Run
CONDITIONING Metcon (AMRAP – Rounds) 30’ EMOM 45" ON / 15" OFF a) Row b) Sit Ups c) Burpees
DEADLIFT Weightlifting Deadlift (1×6) Deadlift 15-12-9-6 Metcon (AMRAP – Rounds and Reps) 10’ Ladder 1-2-3-4-5…. HSPU Squat Clean (60/40)
GYMNASTICS Gymnastics Pull-ups (1x max) Pull Up variations Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 30 DU 3 C2B (M) / Pull Ups (F) 3-6-9-12-15… Ktb Snatch